MOBILITY & WARM UP
AMRAP 10′
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)
SKILLS & SPECIFIC WARM UP
Set 1
20 Pulls on the rower (easy pace)
10 Inch Warm
Set 2
20 Pulls on the rower (moderate pace)
15 Kipping Swing
Set 3
20 Pulls on the rower (fast pace)
10 Jump Pull Ups
Set 4
250mt (1k pace)
5 Chest To Bar
CONDITIONING
“INDACO”
5 ROUNDS FOR CALORIES
AMRAP 3:
10 Chest To Bar
Max Calorie Row
- Rest 3:00 between rounds